New Delhi: Sedentary lifestyle and lack of exercise are other reasons for backache but it’s not too late. You can get rid of backache with yoga asanas. These asanas will improve the circulation of blood to the nerves and spine and strengthen your back muscles.
Adho mukha svanasana (Downward facing dog)
How to do it:
- Begin by coming on to all fours.
- Now, exhale and raise your hips to bring your body to an inverted ‘V’ position.
- Make sure your feet are on the floor and your core is engaged. Keep your hands shoulder-width apart and gaze towards your navel.
- Hold this position for five to seven deep breaths and then return to the original position.
- Repeat this five times.
Marjaryasana (cat/cow pose)
How to do it:
- Start in a tabletop position with your palms directly under your shoulders and your knees under the hips.
- Take a deep breath and push your chest downwards.
- Keep your belly towards the floor and the tailbone upwards.
- Then exhale and round your spine, tilt your head towards the floor and draw your pubic bone forward.
- Repeat this five times.
Paschimottanasana (Seated forward bend)
How to do it:
- Begin by sitting down on the floor with your legs extended forward and your spine straight.
- Now, bend forward from your hips and extend your hands forward to touch the feet.
- Your stomach should touch the thighs.
- Hold this position for about 30 seconds and return to the original position.
- Do this five times.
Salabhasana (Locust Pose)
How to do it:
- Begin by lying down on your stomach on the floor with your feet together and your hands by your sides.
- Your palms should face up and your forehead should be on the floor.
- Now, lift up your upper body, arms and legs.
- You should feel your body stretch and elongate.
- Hold this position for about 30 seconds.
- Do this three times.
Trikonasana (Triangle Pose)
How to do it:
- Begin by standing with your feet wide apart and arms extended to either side.
- Your toes should point outward.
- Now, bend your body at the hip to the right and try to touch your right foot.
- Keep your left hand extended towards the sky.
- Hold this position for about 30 seconds and return to the original position.
- Now, repeat this on the other side.
- Do it five times on either side.
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